Monday, September 28, 2009

Interval Training At Home

I've been going to gym class after work at my work gym for the last three months, on Tuesdays and Thursdays.  I've noticed one thing.  Our instructor Pam likes to have us do interval workouts.  Which means a few minutes of cardio, interspersed with a few minutes of weights, squats, lunges, or other kind of strength exercise.  And since I've lost a couple of pounds (which isn't much, but considering my love of food, it's not bad), I thought I would try this interval training at home on Mondays and Wednesdays.

Here's a breakdown of my old vs. new workout schedule.

OLD:
Monday - run 30 minutes on treadmill + pushups + situps
Tuesday - weights at home in the am + 60 minute gym class in the evening
Wednesday - run 30 minutes on treadmill + pushups + situps
Thursday - weights at home in the am + 60 minute gym class in the evening
Friday - rest
Saturday - long run with West Coast Road Runners
Sun - rest or yoga

I didn't feel like working out twice on Tues/Thurs anymore.  It took too much time, and my showering schedule got all screwy from exercising twice.  So I modified my workout schedule to streamline the days while still getting the same benefits as before.

NEW:

Monday - interval training at home
Tuesday - 60 minute gym class 
Wednesday - interval training at home
Thursday - 60 minute gym class
Friday - rest
Saturday - long run with West Coast Road Runners
Sun - rest or yoga

So what does this interval training at home consist of?
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It is a combination of exercises which uses the above equipment. I get a total body workout in under 60 minutes.

-Sit-ups and side-crunches on the exercise ball (20+20+20)
-2 minutes fast walk warm-up on the treadmill
-12 pushups
-3 minutes running
-12 pushups
-3 minutes running
-One-arm row (weights)
-3 minutes running
-Triceps extension (weights)
-3 minutes running
-Overhead press (weights)
-3 minutes running
-Biceps curls (weights)
-2 minutes running
-Shoulder raises (weights)
-1 minute walk cool-down
-Bentover fly (weights)

Total treadmill time of 20 minutes + the strength exercises mixed in.
While I'm only running 20 minutes on the treadmill, the intervals accomplish two things. First, it alleviates my boredom of running on the treadmill by doing it for only 2-3 minutes at a time. Second, I can run faster during those intervals because I know I'm only running 3 minutes, not forever. So my total miles run is better than if I just ran 20 minutes straight.

I am liking this workout a lot. Especially since I can cut out the weights on Tues and Thurs mornings now.  You can read more about interval training here and here.  Or just google it.

All this talk about exercising makes me hungry! Mmm... let's see what good stuff we ate tonight.

Todd made a Korean stir fry consisting of veggies, chicken, and LOTS of garlic (like 10 cloves chopped up). Todd modified this recipe from a book somewhere, so I don't have a link for you. :(
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Ha ha, check out the amount of garlic.
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Todd also made the famous Dark Chocolate and Cherry Brownies.
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But alas it isn't for me. He's bringing it to work tomorrow to celebrate September birthdays at work. He did let me have a little piece. You think people will notice?

5 comments:

  1. Oh my word...the brownies look DELISH! I am STARVING! lol. okay, not starving, but I didn't exactly eat well today and those look better than the frosted flakes I bought (and they don't let me cook anything at Gino's anymore with cloves of garlic...because I will put the entire bulb in one entree :D)

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  2. Really interesting reading about your interval training! I'm trying to loose a little weight too, so this might be a way.
    Your training room looks very neat, so nice to have a treadmill at home! Wish I could work one in somewhere in my home. =)

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  3. I'm hungry. And cranky. And those brownies look like the only thing that would make my day better.

    Why is it that I think brownies would make my day better and not interval training?? hmmmmm....

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  4. That's a great way of training, it really does make it more enjoyable and at the same time to run faster like you said. Thanks Christine for letting us know.
    The brownies look great!!

    Cler.

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  5. interesting workout!

    I love the mount of garlic. In our noodle sauce there is always a lot of garlic - yummy! Sure the Korean food was delicious!

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